Flax seeds, chia seeds are also a great source. And of course most nuts are great! I add Chia seeds to my yogurt, which makes it a bit thicker and gelatinous. Also if you get flax seeds, get the kind that are partially ground. Flax seeds will go straight through you without any benefit if they aren't broken apart. You'll just have some very expensive poop.

Not too far out for me, although I had to put that I was sedentary to get it right. It came out at 1400, and I would lose weight very slowly at that, but am mostly trying to do about 90% of RDI to lose ...

Yes Steel cut oats. They take longer to cook but are so worth it! Add a tablespoon of peanut butter and some berries for a protein boost and great flavour. You can also add a table spoon of maple syrup ...